Vital MX general fitness competition - several categories inside

Crush
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Crush 8/1/2022 9:34am
8/1/2022 9:34am
Ramrod wrote:
I believe the C2 rower is a true test of how much power a person has. As for myself I ride mx fluid and with finesse...
I believe the C2 rower is a true test of how much power a person has.

As for myself I ride mx fluid and with finesse, I have good strength but not a powerhouse. That translates to good times on the C2 but for a person with way more power especially leg squat strength can crush my times.
It’s a leverage thing for sure as well… I took my brother through a row workout, side by side on machines. I’m 6’6”, he’s maybe 5’10”? 🤔 and I’m 110kg to him maybe being 80-90 max I’d guess. Always been a fit kid tho.

The rate of row cycles he had to do to do my pace was hilarious, but if we went running he’d be the one laughing. It’s just not the same. Lifting weights doesn’t always translate either. Swimming correlates I’ve noticed. Lotta tall powerful swimmers who can row at my college etc.
1
Ramrod
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Ramrod 8/1/2022 10:21am
8/1/2022 10:21am
Ramrod wrote:
I believe the C2 rower is a true test of how much power a person has. As for myself I ride mx fluid and with finesse...
I believe the C2 rower is a true test of how much power a person has.

As for myself I ride mx fluid and with finesse, I have good strength but not a powerhouse. That translates to good times on the C2 but for a person with way more power especially leg squat strength can crush my times.
Crush wrote:
It’s a leverage thing for sure as well… I took my brother through a row workout, side by side on machines. I’m 6’6”, he’s maybe 5’10”...
It’s a leverage thing for sure as well… I took my brother through a row workout, side by side on machines. I’m 6’6”, he’s maybe 5’10”? 🤔 and I’m 110kg to him maybe being 80-90 max I’d guess. Always been a fit kid tho.

The rate of row cycles he had to do to do my pace was hilarious, but if we went running he’d be the one laughing. It’s just not the same. Lifting weights doesn’t always translate either. Swimming correlates I’ve noticed. Lotta tall powerful swimmers who can row at my college etc.
Hey Crush, you are hitting on something I would love to know to base my performance off of.

I'm 6'3" so you are saying with more leverage or height you should row better numbers side by side with someone mid 5'? After re-reading you are saying because you are tall your row cycles (row length) are a big difference over your brother.

I always thought that a shorter person with tree trunk strong legs could dominate on the C2.
yz133rider
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yz133rider 8/1/2022 1:21pm
8/1/2022 1:21pm
Ramrod wrote:
Your times are solid in my opinion. I'm doing summer activities now so will be back on my rower late fall and in winter. Sub 2min...
Your times are solid in my opinion.

I'm doing summer activities now so will be back on my rower late fall and in winter.

Sub 2min 500m is mandatory, sub 4min 1000m is great and I am about the same as you for 5000m. A sub 5000m is doable with a lot of training and "mental strength" but in my books is very impressive!
The 5000m was a struggle fest that was very high level of effort to get that time.

Laid on the ground dying for a few minutes afterwards lol.

For some Thats a warm up cruise.

Gotta start somewhere. I wouldn’t have finished it if it wasn’t for this stupid post lol.
4
yz133rider
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yz133rider 8/1/2022 1:56pm
8/1/2022 1:56pm
Ramrod wrote:
Hey Crush, you are hitting on something I would love to know to base my performance off of. I'm 6'3" so you are saying with more...
Hey Crush, you are hitting on something I would love to know to base my performance off of.

I'm 6'3" so you are saying with more leverage or height you should row better numbers side by side with someone mid 5'? After re-reading you are saying because you are tall your row cycles (row length) are a big difference over your brother.

I always thought that a shorter person with tree trunk strong legs could dominate on the C2.
1000% length matters in rowing. If only for the recovery time it allows you with a slower stroke rate.

Not to mention like stated the leverage and distance you can cover each pull.

The Shop

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Bludwigsen
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Bludwigsen 8/1/2022 2:10pm
8/1/2022 2:10pm


30 min category?
1
yz133rider
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yz133rider 8/1/2022 2:20pm
8/1/2022 2:20pm
Bludwigsen wrote:
[img]https://p.vitalmx.com/photos/forums/2022/08/01/562190/s1200_9CD59006_8A6B_4E0F_A3D3_F36BD74F94FA.jpg[/img] 30 min category?


30 min category?
Deal you’re currently leading the 30 minute category!
1
drewd237
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drewd237 8/1/2022 2:35pm
8/1/2022 2:35pm
Longtime lurker, first time poster. Don’t ride MX anymore due to concussions, but mtn bike, snowboard, indoor row and bike. Thought I’d join in on the fun here.

I tried to do a marathon row when my body locked up on me with a mile to go at the three hour mark. Couldn’t physically move or extend my arms and legs. Haven’t attempted that again just yet. But will do a 40-60 mile indoor ride when it’s a constant downpour and the trails are too waterlogged to ride

Here’s my 30 minute lunchtime row


3
yz133rider
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yz133rider 8/1/2022 2:38pm
8/1/2022 2:38pm
drewd237 wrote:
Longtime lurker, first time poster. Don’t ride MX anymore due to concussions, but mtn bike, snowboard, indoor row and bike. Thought I’d join in on the...
Longtime lurker, first time poster. Don’t ride MX anymore due to concussions, but mtn bike, snowboard, indoor row and bike. Thought I’d join in on the fun here.

I tried to do a marathon row when my body locked up on me with a mile to go at the three hour mark. Couldn’t physically move or extend my arms and legs. Haven’t attempted that again just yet. But will do a 40-60 mile indoor ride when it’s a constant downpour and the trails are too waterlogged to ride

Here’s my 30 minute lunchtime row


A new 30 minute leader.

You guys are shredding. 30+ strokes per minute has me intrigued. I was staying around 18-21.
2
drewd237
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drewd237 8/1/2022 2:46pm
8/1/2022 2:46pm
Should of mentioned I’m on the air resistance setting of 3. On our C2 bike I’m on 5, doing a 30 minute 10 mile ride during lunch.
yz133rider
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yz133rider 8/1/2022 2:49pm
8/1/2022 2:49pm
drewd237 wrote:
Should of mentioned I’m on the air resistance setting of 3. On our C2 bike I’m on 5, doing a 30 minute 10 mile ride during...
Should of mentioned I’m on the air resistance setting of 3. On our C2 bike I’m on 5, doing a 30 minute 10 mile ride during lunch.
I have the c2 bike also really should learn to send it harder on it but typically do lower intensity long rides on it.
crowe660
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crowe660 8/1/2022 2:53pm
8/1/2022 2:53pm
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6.

My 5k is pretty consistent high 20’s, low 21’s. I’ve read a lot about how you should prepare for getting better times, but I’m pretty sure my form is just horrible. I was doing a 5k 2-3’s a week for a couple months, and when I wasn’t seeing a huge time improvement, I was pretty irritated lol.
crowe660
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crowe660 8/1/2022 2:56pm
8/1/2022 2:56pm
What I do during SX season: I’ll row during the race.

I’ll do a couple warm ups and row during one 250 heat race and one 450 heat. And then do a 5k during the 450 main.

Ends up flying by.
3
drewd237
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drewd237 8/1/2022 2:58pm
8/1/2022 2:58pm
yz133rider wrote:
I have the c2 bike also really should learn to send it harder on it but typically do lower intensity long rides on it.
That still has some good impact though. I do those higher paced 30 minute rides and rows during the week to break up the day and reset my mindset for afternoon work tasks. Then on the weekends slow the pace down a little bit to go longer distances. Definitely notice it out on the trails

My wife got me a tactical weight vest from Rogue with 2 20lb plates. Been doing 4 mile runs with a 20lb plate in the vest starting out. Going to start rowing with it on. When I take the vest off, I have to really slow my walking pace down as my body is compensating for that extra weight
crowe660
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crowe660 8/1/2022 3:02pm
8/1/2022 3:02pm Edited Date/Time 8/1/2022 3:03pm
yz133rider wrote:
I have the c2 bike also really should learn to send it harder on it but typically do lower intensity long rides on it.
drewd237 wrote:
That still has some good impact though. I do those higher paced 30 minute rides and rows during the week to break up the day and...
That still has some good impact though. I do those higher paced 30 minute rides and rows during the week to break up the day and reset my mindset for afternoon work tasks. Then on the weekends slow the pace down a little bit to go longer distances. Definitely notice it out on the trails

My wife got me a tactical weight vest from Rogue with 2 20lb plates. Been doing 4 mile runs with a 20lb plate in the vest starting out. Going to start rowing with it on. When I take the vest off, I have to really slow my walking pace down as my body is compensating for that extra weight
I’ve been running dune’s with a 30lb weight vest the last three summers, and the results have been better than almost anything else I’ve ever done.

I don’t know that I’d wear it rowing though. That just seems like an easy way to hurt myself lol.
Bludwigsen
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Bludwigsen 8/1/2022 3:12pm
8/1/2022 3:12pm
crowe660 wrote:
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6. My 5k is...
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6.

My 5k is pretty consistent high 20’s, low 21’s. I’ve read a lot about how you should prepare for getting better times, but I’m pretty sure my form is just horrible. I was doing a 5k 2-3’s a week for a couple months, and when I wasn’t seeing a huge time improvement, I was pretty irritated lol.
I do mine on 10, but I don’t notice a huge difference between 6 & 10.
1
drewd237
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drewd237 8/1/2022 3:18pm
8/1/2022 3:18pm
crowe660 wrote:
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6. My 5k is...
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6.

My 5k is pretty consistent high 20’s, low 21’s. I’ve read a lot about how you should prepare for getting better times, but I’m pretty sure my form is just horrible. I was doing a 5k 2-3’s a week for a couple months, and when I wasn’t seeing a huge time improvement, I was pretty irritated lol.
It can be irritating for sure. When I first got back into rowing I started at a heavy resistance and made myself sick lol. So I started at 0 for a couple of weeks to focus on form and breathing techniques. Then bumped up the resistance as time went on. Took a few months to get to 4.5+ miles in a 30 minute session. I also would do one week of 60 minute 14k meters. Then go back to 30 minute sessions the following week and alternate every now and then. That helped my conditioning and overall performance.

I have our rower set about 10ft back from our 65” tv and will turn on Netflix or YouTube to take my mind off of rowing. I found myself so hyper focused on the rower monitor, that it would throw off my breathing, concentration, form, and pace. Speeding up, slowing down, hunched over, not fully extending. By having focus on the tv, it keeps me from staring at the monitor. I’ll glance at it every couple of minutes to make sure I’m on pace. I used to have my iPad Velcro’d to the rower monitor arm. The iPad was so old that no apps would work anymore, so that’s when I placed it near the tv head on and monitor tilted back.

On our C2 bike during my 30 minute session, I do 1 minute sprints every 5 minutes. 10 seconds before my sprint, I’ll start to ramp up, then go all out when it clocks :00 for 60 seconds. Then cool down back to my normal pace, rinse repeat.
1
Brent
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Brent 8/1/2022 3:19pm
8/1/2022 3:19pm Edited Date/Time 8/1/2022 3:24pm
Here is my best for 5k
I turned 60 on april 7th just before I completed this one.

I’m 165 lbs


2
drewd237
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drewd237 8/1/2022 3:33pm
8/1/2022 3:33pm
Brent wrote:
Here is my best for 5k I turned 60 on april 7th just before I completed this one. I’m 165 lbs [img]https://p.vitalmx.com/photos/forums/2022/08/01/562208/s1200_4B7581B7_C388_45A4_9DF2_4A8D24D7790F.jpg[/img]
Here is my best for 5k
I turned 60 on april 7th just before I completed this one.

I’m 165 lbs


Good job! I’m 38 5’10” 164. Got down to 157, stacked a couple of injuries back to back. Been maintaining 164 since. My older brother who’s 6’3” doesn’t understand how I can go the pace that I go as he barely gets to 5k in 30 minutes.

Just keep the body moving is my mindset. Have to stave off the desk life one way or another
1

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Hammer 663s
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Hammer 663s 8/1/2022 4:25pm
8/1/2022 4:25pm
I can't go hard like that anymore on my Concept 2. Bulged discs at L4/5 and L5/S1 tell me no. I can do moderate pace but that's all now. Good thing too or I'da kicked all your asses. Smile Not.
murph783
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murph783 8/1/2022 4:42pm
8/1/2022 4:42pm
Jesus I’m outta shape. Okay okay, tomorrow morning I’ll hop to it and see what I can do.

I dig the idea of a strava group too
Crush
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Crush 8/1/2022 6:14pm
8/1/2022 6:14pm
Ramrod wrote:
Hey Crush, you are hitting on something I would love to know to base my performance off of. I'm 6'3" so you are saying with more...
Hey Crush, you are hitting on something I would love to know to base my performance off of.

I'm 6'3" so you are saying with more leverage or height you should row better numbers side by side with someone mid 5'? After re-reading you are saying because you are tall your row cycles (row length) are a big difference over your brother.

I always thought that a shorter person with tree trunk strong legs could dominate on the C2.
Yeah so he was pinning it doing a low 1:40’s 500m pace, bouncing back and forth, where as for me that is relatively quite cruisy… the length of your stroke, and the weight/power you can put behind means you’re spinning the wheel harder for longer before returning.

I have no idea how you could compare the physiological impact of the work, but he’s definitely gonna work harder to go the same speed.
1
Crush
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Crush 8/1/2022 6:15pm
8/1/2022 6:15pm
crowe660 wrote:
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6. My 5k is...
What do people typically put their resistance at when going for a good time? I don’t think I’ve ever went less than 6.

My 5k is pretty consistent high 20’s, low 21’s. I’ve read a lot about how you should prepare for getting better times, but I’m pretty sure my form is just horrible. I was doing a 5k 2-3’s a week for a couple months, and when I wasn’t seeing a huge time improvement, I was pretty irritated lol.
Always on max resistance.

It’s like riding a road bike, who gives a shit if you’re aero as, the point is to get fit right?
2
Brent
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Brent 8/1/2022 6:41pm
8/1/2022 6:41pm
Michael Scott wrote:
[img]https://p.vitalmx.com/photos/forums/2022/08/01/562239/s1200_Screenshot_20220801_180406_Photos.jpg[/img] Ski erg is way harder imo


Ski erg is way harder imo
It sure the fuck is.
crusher773
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crusher773 8/1/2022 8:41pm
8/1/2022 8:41pm
I've got the skierg and did a lot on it last year and lost over 30 pounds. Had a nose surgery, lost my rhythm and put 20 back in just got back going this week. If you think 5000 is rough I did one of the challenges last year in April. It was the 1st to the 15th. On the 1st you do 1000 and the 2nd 2000 on up everyday it was a ball buster. I was really worked after a day where I had to put in 10k but we went to ride too. I wouldn't mind being in something with a few guys to help everyone stay more accountable.
crusher773
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crusher773 8/1/2022 8:46pm
8/1/2022 8:46pm
Looking at some of those times either the skierg is real hard or I just suck. I do 3000 in the mornings to warm up before weights and I usually just keep it under a 2:45/500. When I was in better shape last year I was consistent under a 2:30. I'm not sprinting real hard and just a steady pace. I hardly ever take it off 1 resistance even. I didn't think I was so terrible.
Ramrod
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Ramrod 8/1/2022 8:47pm
8/1/2022 8:47pm
yz133rider wrote:
A new 30 minute leader.

You guys are shredding. 30+ strokes per minute has me intrigued. I was staying around 18-21.
I stay with a low stroke rate around 22, I like it that way and focus on form
Phil109
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Phil109 8/1/2022 9:23pm
8/1/2022 9:23pm
Crush wrote:
Sold my concept 2 earlier this year but my standard row sessions looked something like this: 4x500 @1:2 1:35 pace (1:31, 34, 35, 35) 2x1000 @1:1...
Sold my concept 2 earlier this year but my standard row sessions looked something like this:

4x500 @1:2 1:35 pace (1:31, 34, 35, 35)
2x1000 @1:1 1:45 pace (3:30, 30)
1x2000 1:48 pace (7:20)

Fastest 500 is a 1:24 but only have photo proof of a 1:25. Think I’d struggle to break 1:30 now. Haven’t done a 5k in yonks, if so did it with kettlebells and burpees every 250m so no idea what that would have been time wise, not fun tho! 🤮🤮🤮

Have you guys used the ski-erg? I kinda don’t get it, the rower seems harder IMO.
Holy shit lol. That’s insane man.
Phil109
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Phil109 8/1/2022 9:32pm
8/1/2022 9:32pm
Crush wrote:
Sold my concept 2 earlier this year but my standard row sessions looked something like this: 4x500 @1:2 1:35 pace (1:31, 34, 35, 35) 2x1000 @1:1...
Sold my concept 2 earlier this year but my standard row sessions looked something like this:

4x500 @1:2 1:35 pace (1:31, 34, 35, 35)
2x1000 @1:1 1:45 pace (3:30, 30)
1x2000 1:48 pace (7:20)

Fastest 500 is a 1:24 but only have photo proof of a 1:25. Think I’d struggle to break 1:30 now. Haven’t done a 5k in yonks, if so did it with kettlebells and burpees every 250m so no idea what that would have been time wise, not fun tho! 🤮🤮🤮

Have you guys used the ski-erg? I kinda don’t get it, the rower seems harder IMO.
Phil109 wrote:
Holy shit lol. That’s insane man.
I’m only 5’8 so that 1:30ish pace for a while is out of my reach. Literally I guess haha. I could hold it in the 1:40’s tho. Crazy thing is the more I hammered on the rower it seemed I got worse. If I took a break from it for a bit my times were better.
1
yz133rider
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yz133rider 8/2/2022 2:08am
8/2/2022 2:08am
New 30 minute leader.

Just let me know if these are current times, as in done this week.

Posting former records as insanely impressive as they are, I wanted to motivate you to hammer out a workout this week for the glory. Not relive a past glory!

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